As some of you know, I've been spending the last 3 months with this heart rate training program. The first program helped but was very disappointing knowing how fast I can run but was slowed down to keep my heart rate beow 150 bpm. I recently found an article that allowed me to elevate my heart rate to 180 for 5k's but reduce it to below 140 for long runs. I've coupled this with a 3 run/week program and am starting to see some good results now. My 5k time has reduced by approximately one minute in one week's time. I'm sure that the gains won't be as dramatic in the weeks to come but I'm happy to see some improvement.

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I do fartleks using my HRM - I have the zones setup as %'s of HRR ( heart rate reserve or working heart rate) - based upon my maxHR of 165 which I see regularly at the end of parkruns when I "sprint" the final 200 metres or so ( bear in mind that I am almost 70YO so this is why I have a lowish maxHR) - and a resting heart rate of 52.

Depending on how I feel on any particular day, I select either Zone 1 ( recovery zone) or Zone 2 (low aerobic zone ) or zone 3 (high aerobic zone) - and then run such that the alarm for the upper HR number of that particular zone sounds a warning , then I slow down to a walk and walk until the lowerHR number of that zone sounds a warning and off I go again. Of course, the time taken before the upper alarm sound depends on what pace I run at - so I can run fast but short or slower and longer. It adds a bit of interest - especially in the lower zones where I don't particularly enjoy the "plodding" nature of trying to run non-stop at a low HR

It's really tough to do both mentally and physically. My mind and body want to go, go, go but I know that I need to keep my heart rate low and over time, I'll be able to go faster while maintaining a lower heart rate.